Anytime you resume training after a layoff you're going to experience that. You body retains most of the strength that it had before but it's deconditioned. This means that it's not used to doing work so you are going to have pain even with loads that seem light. That's why you should always increase loads and volumes gradually. The important thing is to not get discouraged and stop training. Do something on a frequent basis. As a rule of thumb, try to get a squat, push and pull every 3 days at a minimum even if it's a light body weight exercise. That's why I put one of each in my daily warmup.

Thanks Stu,

This is another reason why I opted more for a Full body workout this time around. Squatting or a single leg workout only once a week was way to painful for me (DOMS Wise). When I was previously, doing Starting strength, my body conditioned itself to the work and the DOMS weren't so bad.

Also, I'm not discouraged and want to quit. I am discouraged that I allowed myself to be out of the gym for so long and become this deconditioned, but that is life and it just got in the way of working out.

Often times, I think I just need to get at bar and some weights at home. Even without a bench, I could still do some of my workout.

I think what you've laid out is fine. Wendler says on a 2 day per week schedule to do press and DL one day, bench and squat the other. I think that would be hard with BBB for both lifts, but maybe do only one of them for the BBB. So maybe DL 5/3/1 followed by press 5/3/1 followed by DL 5x10. Then throw in some sort of pull to round it out. Next time bench 5/3/1 followed by squat 5/3/1 followed by bench 5x10 and then another pull. Maybe the next week you could switch and do DL and squat for your 5x10. Just thinkin.

I think what you've laid out is fine. Wendler says on a 2 day per week schedule to do press and DL one day, bench and squat the other. I think that would be hard with BBB for both lifts, but maybe do only one of them for the BBB. So maybe DL 5/3/1 followed by press 5/3/1 followed by DL 5x10. Then throw in some sort of pull to round it out. Next time bench 5/3/1 followed by squat 5/3/1 followed by bench 5x10 and then another pull. Maybe the next week you could switch and do DL and squat for your 5x10. Just thinkin.

I've been looking for Wendler's 2 day template, but can't find it on elitefts.com . I've seen him reference that it's in his logs, but must be failing at my search methods. Any chance you have a link to it?

Any thoughts on the "Possible" Third day if using his 2 day template? Should it be a lighter rep day, or a just the next 531 day?

I must say that adding the full 5x10 of squats is proving to be quite difficult. Especially since I've never squatted for reps. I've always had a lot of lifting respect for Erick (nygmen) but doing 20rep heavy squats is just amazing. I know it's about conditioning, and I know I don't have it yet..

"Deadlift Notes:
I need to work on getting properly setup for consecutive reps. The first rep at each weight feels good, but the following reps aren't as good. Pretty sure it's just a routine thing, not a strength problem."

Seen this and thought I would offer some input. It's quite a common problem. What I cue is a re-set after every rep. When the bar hits the floor, use the bar to pull your chest up and arch hard, dig the heels in, take a breath and rip it up again. Then repeat.

So you get into the habbit of 'pulling yourself into position' after every rep.

Thanks, I'll give it a shot. If that doesn't work, I just need to keep tweaking until I can find what does work. Obviously, the problem in form/setup seems to be irregardless of the amount of weight on the bar.

I tend to overthink things while at the gym also. This could be part of the problem. I think I'm doing something wrong or it's heavy, therefore I do it wrong, or the weight is heavy.

It's good to have little routines when you're setting up weights. If you make your set up 'routine' then it'll become habbit and you won't need to think about it. For example on DL I stand up to the bar, shins pretty much touching. First I make sure i'm in the middle of the bar and not more to on side, then make sure my feet are how I want them. Then I shove my hips back - no knee bend - and grab the bar. Then I take a big breath and hold. Then I pull my chest up and arch hard and kind of 'fall back' a little - the knees bend forward at this point and touch the bar. This gets me in the optimal position to pull and also takes the tension out of the bar. Then I rip it up.

I don't need to think about the above. I've done it so much that I can't really lift without doing it but it's also just habbit. I used to think about this far too much until I realised how much time I spent down at the bar getting things right. So I made it a point of getting through things quicker - that's when I put a lot more thought into my set up(s).

In general I don't think people take their set up seriously enough. As well as getting all the right joints in all the right places, for me, it also acts as mental preperation for it. People I train with think I never psyche myself up. Truth is, my set up is my psyche up. I can literally feel my heart racing as I a go through my set up.

School (daughter and wife), Softball, T-ball (my oldest daughter), have all led to me not making it to the gym. I don't see any of those items changing in the near future, so I picked up some used equipment to setup a small area at the house to workout after everyone goes to bed (Girls are all in bed by 9:00 each night.)

As I posted in the Random thoughts post.

Quote:

I picked up some used (and slightly abused) equipment the other day. Gotta repair and modify it a bit for use.

Maybe you can press while kneeling tall? I've yet to see someone do it, but it might be a fun experiment. I'd be ready to toss the weight away hard if it starts to go, though, if you don't have a rack to press in.

Just thinking crazy thoughts here. :)

Also, I'm with Doc - keep an eye out for more 45s. I scan craigslist like once a week at least to try to snag some. That's how I got the extra 6 I picked up recently.

Yeah, I agree that you need to put some effort into getting enough pulling. I feel like I should do some pulling that is heavy, and not just accessory. I have sometimes put in weighted pull-ups, and treated it as a big lift, even doing a 5/3/1 progression for a while. Most recently I've been doing pull-ups and chin-ups in 2 of my 3 days, 5 even sets with the last set to near-failure. In the past I did chins on press days, rows on bench days.

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